QUICK PORTION SIZES

HERE'S A EASY GUIDE TO THE SIZES OF SOME FOODS IN ORDER TO CALCULATE HOW MANY POINTS THEY ARE WORTH

Quick Portion Sizes

The fist is equal to one medium fruit or one measured cup

The thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese

The thumb from tip to first joint is about one table spoon

The index finger from tip to first joint is about one teaspoon

The index finger between the first and second joint is about an inch

The palm minus the fingers is about a 3 ounce portion of cooked meat

Quick Visual Portion Sizes

Bread, Cereals and Pasta

35g Slice of bread = No thicker than index finger
80g Bagel = Size of CD
90g Muffin = Size of Floppy Disk
60g Uncooked Rice = 2 Woman’s Handfuls
60g Uncooked Pasta = 1 Heaped Man’s Handful

Veg
Medium Jacket Potato = Computer mouse
Mashed Potato = Ice Cream Scoop
Peas/Sweet corn = 3 Table Spoons

Eggs, Milk, Cheese & Dairy
Cheese = 4 Dice
Egg = Same Height as a Domino
Milk = ½ pint glass

Meat & Poultry
Roast Beef Slice = A Floppy Disk
Thick Sausage = Thickness of the area 50p coin
Steak/chicken breast = A Cassette tape

Fish & Shellfish
Tuna Steak = A Cassette tape
Tuna in Brine = 1 small tin
Scampi/Prawns = 1/3 of a side plate

Prepared & Canned foods
Lasagne = A CD
125 g Potato Salad = Ramekin
Canned Beans = 1 small tin
Rice Pudding = ½ Large Tin or 1 small tin

Snacks, Nuts & Seeds
50g Nuts = Small handful
25g bag of crisps = 1 bag or 2 woman’s handful’s

Desserts, Chocolate & Biscuits
60g Ice Cream = A Muffin Wrapper
Ring Doughnut = Floppy disk
Chocolate Digestive = Top of a cola can

Spreads, Dressings, Butter & Oil
Low fat Mayo = One teaspoon
Peanut butter = One tablespoon
Cream cheese = One tablespoon
Butter = One tablespoon